10 Quick Dinner Stir-Fry Recipes Under 280 Calories

 

3 Delicious Vegan Stir Fry Recipes

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MY HEALTHY STIR FRY RECIPEQuick & Easy Meal Prep!

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Easy Keto Beef and Broccoli Keto Stir Fry

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Low Carb Stir Fry Recipe | 10 Minute Meals!

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Simple & Quick Weight Loss Friendly Meal (Stir Fry)

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Healthy Low Calorie Chicken Stir Fry Meal Prep Recipes To Lose Weight

Video taken from the channel: FlavCity with Bobby Parrish


 

How to make Lower Calorie Fried Rice that still tastes good.

Video taken from the channel: Ethan Chlebowski


10 Quick Dinner Stir-Fry Recipes Under 280 Calories | MyFitnessPal Who needs take-out when you can make a healthier and just-as-tasty version in the comfort of your own kitchen? Something magical happens when you sizzle up lean protein, bright veggies, and savory sauces–we simply can’t get enough!We’ve picked out 10 clever recipes that use cheaper pantry staples, but definitely don’t skimp on flavor. These delicious budget-friendly meals are sustaining, easy to make, and perfect for weeknight family dinners and in most cases, will run you less than $10. A Week’s Worth of Sheet Pan Dinners.

These recipes are easy to prep, and once dinner is in the oven, your work is done. Clean-up is a breeze, too! Quick and Easy Chicken Piquant “Amazing.

The layers of flavor were awesome.” – teresacaine. Simple Hamburger Stroganoff “My entire family loved it! And it [was] just as easy as stated.” – Becky. Need an easy-to-make dinner? Our top-rated quick dinner recipes make busy weeknights a snap.

You can make each recipe in 30 minutes or less! Top 10 Quick Dinners. Jason Nowak Updated: Nov. 26, 2019.

Our easy-to-make dinners make weeknight cooking super quick. Each recipe is ready in 30 minutes or less!Try our best meals under $10 for dinner tonight. I love playing around with different ingredients and spices in my stir-fry recipes.

As my children get older, I have more evenings when I need to whip up dinner quickly, and this dish with chicken strips and ramen noodles fits the bill deliciously. The beefy sauce and zippy peppers in. Delicious and nutritious dinners under 250 calories!

For many, dinner is the most calorie-dense meal of the day. Unfortunately, this can wreak havoc on anyone’s weight loss goals, as your metabolism begins to slow down towards the evening and into the night. 8 Quick Dinners Loaded With Pesto. Keep pesto in your pantry or freezer, and great meals are just minutes away.

Baked Chicken Schnitzel. This crunchy chicken recipe is an easy choice for a quick main dish. 45-Minute Meals. Get the family around the table and enjoy a flavorful dinner, fast.

Hamburger Steak with Onions and Gravy. Sometimes a salad just won’t do. Fill up on these tasty lower-calorie dinners that are surprisingly hearty and on the table in 45 minutes or less.

Sidestep ho-hum chicken with this scrumptious recipe. Fresh arugula gives it a peppery kick, while tangy. 7. Crunchy Vegetable Stir-Fry. Lots of veggies and lots of crunchiness describes this healthful dish perfectly.

Stir-fried with little oil and paired with herbs and spices, this low calorie Indian dish will whet your appetite. Clocking in at just 166 calories per serving, this deliciously hot stir-fry showcases eggplant, a good source of fiber and B vitamins. The Skinny: 166 calories per serving, 7.9 g fat (0.7 g.

List of related literature:

1 In 12-inch nonstick skillet, cook stir-fry vegetables and dressing over medium-high heat 2 minutes.

“Betty Crocker Cookbook, 11th Edition: 1500 Recipes for the Way You Cook Today” by Betty Crocker
from Betty Crocker Cookbook, 11th Edition: 1500 Recipes for the Way You Cook Today
by Betty Crocker
HMH Books, 2011

Accelerated dinner option: Any stir-fried entrée with meat (protein), sauce (fat), and vegetables (carb), including nuts (fat), such as cashew chicken, or beef and broccoli or Szechuan shrimp.

“The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss” by Rania Batayneh, Eve Adamson
from The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss
by Rania Batayneh, Eve Adamson
Rodale Books, 2013

Combine 4 cups of chopped peppers, onions, and zucchini with 2 cups sliced or chopped chicken, 2 teaspoons of sugar or honey, 2 tablespoons of soy sauce, 1 tablespoon of ginger, and 1 tablespoon of cornstarch and cook in a well-oiled (I prefer sesame oil) frying pan over medium heat.

“Camping For Dummies” by Michael Hodgson
from Camping For Dummies
by Michael Hodgson
Wiley, 2011

Add broccoli, bell pepper, mushrooms, and soy sauce; stir-fry until vegetables are crisptender, 2 to 3 minutes.

“You: On A Diet: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet C. Oz
from You: On A Diet: The Owner’s Manual for Waist Management
by Michael F. Roizen, Mehmet C. Oz
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1 teaspoon cornstarch 2 cups bite-sized broccoli 4 Add the tofu to the pan along with the vegetables stir-fry for 4 minutes, or until the tofu is golden and florets brown.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

Add the broccoli and chicken, and stir-fry for 5 to 6 minutes, or until the chicken is cooked.

“The Essential Wok Cookbook: A Simple Chinese Cookbook for Stir-Fry, Dim Sum, and Other Restaurant Favorites” by Naomi Imatome-Yun
from The Essential Wok Cookbook: A Simple Chinese Cookbook for Stir-Fry, Dim Sum, and Other Restaurant Favorites
by Naomi Imatome-Yun
Callisto Media Incorporated, 2015

Then add the squash, broccoli, tofu, garlic, and bok choy, snow peas); 8 ounces firm tofu, cubed; 1 teriyaki sauce (cook for 3 to 4 minutes).

“Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School” by Jill Castle, Maryann Jacobsen
from Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School
by Jill Castle, Maryann Jacobsen
Wiley, 2013

Add the mushrooms, salted radish, dried shrimp, and fried tofu strips, and stir-fry until the mushrooms are lightly browned, 1 to 2 minutes.

“The Hakka Cookbook: Chinese Soul Food from around the World” by Linda Lau Anusasananan
from The Hakka Cookbook: Chinese Soul Food from around the World
by Linda Lau Anusasananan
University of California Press, 2012

Stir-fry 1 cup spinach* and onions along with 3 ounces shrimp in 2 teaspoons coconut oil.* If desired, add seasonings like fresh ginger, minced garlic, and crushed red pepper.

“The 20/20 Diet: Turn Your Weight Loss Vision Into Reality” by Phil McGraw
from The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
by Phil McGraw
Bird Street Books, 2015

Stir in the rice, vegetables, 1 teaspoon Sriracha, and remaining 1 tablespoon soy sauce.

“One To Five: One Shortcut Recipe Transformed Into Five Easy Dishes” by Scott, Ryan
from One To Five: One Shortcut Recipe Transformed Into Five Easy Dishes
by Scott, Ryan
Oxmoor House, Incorporated, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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36 comments

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  • My trick is to beat the eggs, mix with rice thoroughly and fry them together on mid-low heat. It takes longer time but you could get each grain of rice covered with fried eggs. Also you cut off a big amount of oil to fry the egg separately.

  • You always have good content budget friendly meals that is the freaking BOMB!! I need your Cook book for myself and my family members. ♥️♥️ regularly watching your videos allow me to have the staple you carry in my kitchen. thank you p.s YOU are getting more gorgeous as the months go by.

  • Love your recipes, simple and very tasty. Like your self, I love stir fry any day and any time of the day. I have some recipes on my channel and love watching yours

  • “That’s going to wrap it up for this one, I will ‘CASHEW’ in the next one” I see what you did there! Great videos Ethan, I like the content! I have had the thought for a long time how awesome it would be if there was a restaurant that cooked all the normal foods but versions like the ones you are doing in this series. You could go there and know that what you’re getting is going to be a healthier choice than the same thing at another place. But…. I have never worked in a restaurant and have no idea if it would work. Anyway good work man!

  • I’m sorry but am I missing something here? How do none of the comments mention that you could and should replace the sugar with something like stevia (or another 0 cal sugar substitute)

  • What are all the carbs from, seems a bit high for a stir fry
    edit* nevermind totally forgot about the rice, so cut that out and you’ll cut out alot of carbs, nice

  • 1.Get a rice cooker
    2. Save money and prep all the veggies urself in 20 mins and freeze in 2 gallon freezer bags.
    ( I use red/ green bell peppers, broccoli, green beans, cauliflower, carrots, garlic, onion)
    3. Get a less sodium saturated sauce
    Saves a lot of money.

  • Love this! I’m American and I started cooking at 7 years old, with my first dish being (a terrible) fried rice. I learned by watching Wok with Yan back in the day (not his fault it was terrible, I was 7yo). Fast forward to now, I’ve been living in China for 3 years, and I’ve done SO many trials on fried rice for the same reasons. My go to is to do the low-cal/high water version, but the day before. I put it in the fridge uncovered overnight and get the best of both. I also add some salt and MSG to the rice water to not need as much later on due to the rice actually having flavor as well. Great channel, I’m a fan:)

  • Hey Ethan, one trick us Chinese people use is to use leftoever rice in the fridge from the day before! It would be way less lumpy and soft for you 1.8:1 version!

  • Great video, but just a heads up:

    A calorie does not equal a calorie.

    Fat is good for your body (it doesn’t affect insulin levels which means it won’t be saved as body fat) and you don’t have to replace it. What you want to reduce when eating healthy-ish are (bad) carbohydrates. Those are the quick burning calories which will skyrocket your insulin leves and make you fat, full and tired.

    Veggies for example are good carbohydrates (and very, very healthy for thr body) and won’t make you fat. Sugars, rice, noodles etc., however, will.

  • Thanks so much for this video we have been trying it out ourself.

    We actually haven’t been able to make the restaurant quality rice yet as when I use the 1.2:1 ratio my rice is way to crunchy! Any tips?

    Thanks so much.

  • BEFORE I CLICKED ON THIS I SAID TO MYSELF ‘if he doesn’t use the song stir fry, he wasted an opportunity’ BUT YOU DID BLESS YOU JOHN HAHAHAHA

  • Veggie overkill of the restaurant one. Work in an American Chinese restaurant run by a family from Hong Kong off and on for fifteen years. They kept the veggies simple. Onions and bean sprouts. The veggie and tofu fried rices added peas and other veggies, but carrots, mushrooms, etc were never found. Plus they’ve never added much to the dish for me. But to each their own. For our fried rice at the restaurant it was the left over steamer rice from the day before. We’ve put the leftover rice in a colander the night before and put it in the cooler with plastic wrap on top. This dried the rice out and as you said that’s the key to restaurant style fried rice. The drier the cooked rice the better to absorb more of the spices and sauces used on it.

    Must add for anyone on a low carb intake like I am fried rice is a difficult dish to fit into your daily intake. 80 grams of carbs is over half my daily intake. And I’ve done the two meals a day deal. The way I found to fit carb dense meals into my daily calorie and macro intake was to only drink coffee in the morning and have a lunch with a lot of protein and low carb veggies. Then I could eat a big serving of fried rice or sushi rolls that I love. Being a carb lover it’s hard to stop eating carbs and the fact so many tasty foods are carb dense you have find workarounds. The other plus of eating like I do from time to time is I can have that first bowl of rice rather than the second.

    And underline the protein difference in the two. That’s why calories are so deceiving!!!! Shrimp are high in calories and have less protein and more fat per pound than chicken. And I LOVE shrimp. I will eat out at a hibachi grill and always order chicken and shrimp. Still I eat more chicken as a chicken breast is one of the best sources of protein around. I’d probably keep the chicken to keep the protein higher. It’s an interesting take on fried rice. We need to get you a rice cooker!!!:)

  • I’ve got a copper chef wok which is amazing!!! Nothing ever sticks but I digress. This stir fry looks amazing and I love to cook so this is definitely getting saved in my recipe playlist. My dad and I are always looking for healthier alternatives and looking to lose weight. Recently we both started this new system and you can check it out at this link here> https://bit.ly/2rggPLH if your interested. Anyways, this was an awesome video and I like how simple and quick it is to make. I will definitely subscribe and look forward to more of your videos. Big Like:)

  • Usually like the videos, good instructions and ideas, but you made a mess in this one, cut veggies all over the counter, rice all over the stove. Not your normally neat and clean prep/cook. You still get a thumbs up, I DO like how you use ALL of the ingredients you prepare and place in bowls. Many dump the ingredients and leave food in the bowl, clearly more for demo than to actually cook and eat.

  • As a Malaysian who’s eaten a lot of fried rice in his life, I have to admit that I prefer the mushier fried rice. The dry fried rice is rather difficult to swallow. Thus I’d look for a drink or some broth to make it easier to swallow.

  • I love Flav City! The video I saw on internet about the noodles said they smell fishy and suggest rinsing numerous times before putting in a pan and heating to get rid of excess water. But, if you don’t mind the fishy smell, don’t bother.

  • If we use basmati, cook with the wet rice ratio, but then add some coconut oil, spread it out and stick it in the fridge and use that leftover rice, it really feels the same as the high calorie version. Also increasing proportion of veggies to rice so you have same portion for volume but the density is lower would be great! you can also replace some rice with tofu too to bulk it up with lower calorie items

  • i guess i am here because you bought youtube ads. but all i see is in the “fat version” you use the improper way of cooking rice you should do 1rice 2 water but you fix it in “diet” one, you use oil like a lunatic in the first one second one you you spray…. buy a non stick pan and dont even use the spray if you are gonna save on oil.

  • just discovered your channel and i’ve been binging your videos:)
    what are those plastic containers that you use for the mise on place? are they reusable or do you throw them away after you’re done?

  • This is great content thanks for putting in the research. I just wish you could have laid off the MSG. It’s an artificial flavour enhancer. I make my own fried rice once in awhile too and, for someone who already enjoys fried rice in general anyway, the MSG isn’t necessary at all. You’ve already locked in various flavours with the onions/garlic, shrimp and soy sauce.

  • This is great..I am going to start doing this weekly…love how ur keeping the carbs down…and I am learning soooo much!! And also love how you list the cooking tools…just awesome!!!!

  • Another thing I do when I want to lower the calories is to increase the veggies to rice ratio, so if you have like 50gr mushrooms and 150gr rice, I would make 100gr each! Since they are usually not as calorie-dense, but are delicious, is not a bad substitution hahaha

  • Thanks. Bobby. did you rinse the noodles? I find them a bit smelly. If I rinse a lot. it not too bad. Have you tried PB2 yet.? if you put a tablespoon in the sauce. it’s an amazing peanut sauce with no fat.

  • This is the coolest low calorie video of yours I’ve seen. Did not realize rice texture actually made a significant difference in terms of calories. This is the quality content I subscribe to your channel for.

  • The ultimate fried rice is just just rice, egg white, oil, salt and pepper. I guess it is the minimal calorie you can have. However, minimal fried rice requires the highest level of stir frying skill. So it is actually a very high standard dish in Chinese restaurant. It is not something you can learn from a white dude who grows up eating pizzas and burgers. The high calories “chinese” dishes is invented by those chinese american restaurants to serve white dude.

  • Can’t you just stick that larger water volume rice in the fridge and wait a day for the surface of the rice to dry up for a less sticky result?

  • In terms of lowering the calorie of the rice, I’m not sure if it’s actually less because your low-cal version is cooked with more water and I learned that cooking starch actually improves the digestibility (which means you absorbs more calorie). What I would do though is use the initial ratio of water:rice, cook the rice in the pot halfway done, move the half-cooked rice on to a colander and steam it to finish cooking the rice. Steaming lets the excess starch drip down instead of letting it absorbs into the rice. Therefore less calorie:)

    CMIIW pls don’t attack me ��

  • I have to say I clicked because I thought it was a Binging with Babish vid, also the thumbnails are very alike, your work is awesome keep it a go

  • Where can I find exact measurements for the recipe on your videos? How come you don’t mention them on your voice overs? Thanks! I love your content!!!

  • Thanks for this I really want to eat something with low calories because i can’t eat much food in general so if i eat something that has lots of calories i can’t eat the rest of the meals

  • I must be the stereotypical guy who doesn’t know how to differentiate colors because I think that’s an orange shirt not yellow lmao.

  • Ethan: Use 0.8 water for 1 cup of rice for traditional fried rice
    Me: Oh wow I didn’t know that, that makes sense though to get that crunchier fried rice!
    Ethan: Don’t do that
    Me: Oh

  • Yum! Gonna try the cashew bowl first! I have to be soy free, tho. So am gonna sub Coconut Aminos sauce vs soy sauce. And will sub jackfruit, mushrooms or sliced, solid polenta (or a combo of all of ’em) vs soy-based vegan mockmeats.

  • If you don’t like the texture of the mushy rice, then just make normal fried rice, but less of it and then drink the extra water on the side lol.

  • It is very refreshing to see someone on YouTube not trying to push shitty fake humor into their videos and just being genuine. I like to watch cooking videos to learn and I learned quite a bit in this video so thank you. Definitely going to subscribe. This is the first video I have watched of yours and you seem like a very smart and knowledgeable person, I appreciate the effort you put into this.